Jared Leto Workout Routine c34a

Jared leto joker workout Routine

Bonus PDF File By: Mike Romaine

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Jared Leto Joker Workout Routine Training Volume: 5 days a week 3 days of weight training 2 days of cycling/yoga/outdoor activity

Day One: Weight Training – Chest and Triceps Warm Up: 20 minutes low intensity bike 3×10 Pull Ups 3×15 Push Ups 3×20 Sit Ups

The Workout: 5 sets of Barbell Bench Press: 10-8-5-5-3 (Max occasionally) Superset: 3 sets of both Tricep Pushdowns and Triceps Overhead Extension on Cables One after another, all at 10 reps each. 3 sets of Incline Dumbbell Bench Press: 10-8-5 3 sets of Skull Crushers: 10-10-10 4 sets of Weighted Dips the first set being an unweighted warm up: 15-15-15-15 (Using 45-75-90 as the weights if you’re able)

Ab Routine: 3 sets of Circuit: 50 Crunches 25 Leg Lifts 50 Crunches 25 V-Ups

Day Two: Cycling/Yoga/Outdoor Activity Option One: Bike 10 Miles Option Two: 1 Hour of Yoga Option Three: 1-2 Hours of Semi-Strenuous Outdoor Activity (Tennis, Hiking, Surfing, etc.)

Day Three: Weight Training – Shoulders and Legs The Warm-up: 20 minutes low intensity incline walk 3×10 Pull Ups 3×15 Push Ups 3×20 Sit Ups

The Workout: 5 sets of Barbell Squats: 10-10-5-5-3 3 sets of Arnold Presses: 10-10-10 3 sets of Leg Presses: 10-10-10 5 sets of Military Press: 10-8-5-5-3

3 sets of Calf Raises: 25-25-25 Superset: 3 sets of both Shoulder Front Raises and Lateral Side Raises with light dumbbells One after another, all 10 reps each. 3 sets of Heavy Shrugs (barbell or dumbbells): 20-15-10

Ab Routine: 3 sets of Circuit: 50 Crunches 25 Leg Lifts 50 Crunches 25 V-Ups

Day Four: Cycling/Yoga/Outdoor Activity Option One: Bike 10 Miles Option Two: 1 Hour of Yoga Option Three: 1-2 Hours of Semi-Strenuous Outdoor Activity (Tennis, Hiking, Surfing, etc.)

Day Five: Back and Biceps The Warm-up: 20 minutes low intensitybike 3×10 Pull Ups 3×15 Push Ups 3×20 Sit Ups

The Workout: 5 sets of Deadlifts: 10-5-5-5-3 (occasionally max when comfortable with form) 3 sets of Weighted Chin-Ups: 10-10-10 3 sets of Barbell Bent of Rows (can use Smith Machine if needed): 10-10-10 5 sets of Dumbbell Bicep Curls: 10-10-8-8-5 3 sets of Lat Pulldowns (cable): 10-10-10 Superset: 3 sets of both Cable Bicep Curls and Cable Hammer Curls One after another, all 10 reps each.

Ab Routine: 3 sets of Circuit: 50 Crunches 25 Leg Lifts 50 Crunches 25 V-Ups